Chickpea Minestrone
This soul-warming soup is zesty, hearty, and comforting, just like a classic minestrone. The rich blend of chickpeas, rotini pasta, veggies, and aromatic herbs makes this chickpea minestrone a filling and tasty soup that is perfect for a main meal or starter. This soup is the most delicious, nutrient-packed, and easy to make with simple pantry ingredients. Packed with wholesome ingredients and classic Italian flavors, this vegan soup is a must try and is sure to be a hit with the whole family!
Ingredients
- 1 pound pasta rotini or fusilli
- 30 oz chickpeas 2 cans drained
- 28 oz crushed tomatoes canned
- 4 cloves garlic minced
- 1 onion chopped
- 2 tbsp italian seasoning or oregano
- 2 tbsp fresh cilantro or basil chopped
- 1 tsp crushed red pepper
- 1 tsp salt
- 3 stalks celery chopped
- 3 small potatoes cubed
- 3 yellow carrots . peeled and chopped
- 1 cup butternut squash peeled and cubed
- 1 each black pepper to taste
- 1 tbsp olive oil
Instructions
- Saute the garlic and chopped onion in olive oil in a big pot for 5 mins until caramelizing.
- Add celery, carrot, potatoes and butternut squash. Cook for 5 mins. (Alternately you can use 3-4 cups diced frozen vegetable mix instead.)
- Add about 10 cups of water, 2 cans of chickpeas and 1 can crushed tomatoes and bring to a boil.
- Season with salt, pepper,and dry herbs. Cook 15-30 mins for all flavors to meld. Add fresh herbs at the end.
- Cook pasta separate and only add when serving. Pasta gets all blown up if you add directly to soup!!
- Garnish with fresh herbs and copious crushed red pepper.
Notes
It is essential that you cook and keep the pasta separate from the pot of soup. If you add the noodles directly, they will blow up and break down quickly adding an unpleasant and slimy texture to the soup. Also the noodles will absorb the rich broth. Just add them when serving to each bowl.
This is a wonderful recipe for fridge clean out. Almost any herb, vegetable and type of onion, squash or potato will enhance the flavor of the soup. The only ones that should be avoided are cruciferous veggies like broccoli, cauliflower and Brussels sprouts as they will overpower the broth and make it bitter.
Always cool soup down before storing. If you must refrigerate before it is fully cooled, do not cover tightly as this will make the soup stay warm longer and risk spoilage. When properly cooled and stored, this soup will retain its freshness and flavor for 5 days refrigerated or up to 3 months frozen,
Nutrition
Calories: 418kcalCarbohydrates: 77gProtein: 18gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 966mgPotassium: 1633mgFiber: 19gSugar: 19gVitamin A: 8374IUVitamin C: 45mgCalcium: 194mgIron: 8mg
Tried this recipe?Let us know how it was!